There are two hormones. There is one that triggers fat burning
Essential fatty acids (simply “essential-fats”) are a kind of poly-unsaturated fats vital for human body, especially for the normal growth and development in infants and young children. They are also required in adults for optimum body homeostasis (metabolism).
Dietary fats are composed primarily of fatty acids and cholesterol. Fatty acids are classified chiefly based upon their chemical structure as;
What are the essential fatty acids? Why are they so “essential” for the human body?
As mentioned above, essential fatty acids are a kind of poly-unsaturated fatty acid that must be present in the food we eat for normal growth and development in infants, young children and adults.
The two most important essential fatty acids are;
Although omega-6 fats are pro-inflammatory, still they are required for optimum body functions such as maintaining integrity of cell membranes, healthy skin, optimal kidney function, and to combat against bacteria and viruses. In fact, both omega-6 and omega-3 must be present in the diet for normal body homeostasis. However, the diet must contain desired omega-6 to omega-3 ratio of 5:1 to 10:1. This is because, high omega-6 and low omega-3 content as in sesame(43:0), safflower(77:0), sunflower oils (69:1) can predispose to free radical mediated cell injury, impaired immune function, reduced glucose tolerance and diabetes, increased blood clot formations resulting in coronary heart disease and stroke episodes.
So…what cooking oils have a favorable omega-6: omega-3 ratio?
Soybean oil (8:1);
olive oil (8:1).
For example, the complete fat profile of Olive oil is as here;
|ω-6 to ω-3 ratio||Remarks|
|Olive oil||14%||77%||8% 1%||8:1||Very good|
Omega-3 fatty acids like α-linolenic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) should be present in the diet in the range of 0.6 to 1.2 percent of total calorie intake. All the omega-3’s present in the nature are essentially derived from the plant kingdom such as green algae, blue-green algae, plankton, etc. Aquatic animals like fish indeed are rich in these essential fats when they feed on algae and accumulate omega fats at great levels!
Excessive consumption of fish for omega-3 may result in accumulation of heavy metals like mercury, arsenic, cadmium, lead, etc. Indeed certain fish are unsuitable for consumption and ay be advised to avoid during pregnancy for the same reason. There exist many plant sources alternative to fish such as flax seeds, hemp, pumpkin seeds, kiwifruit, purslane, nuts like almonds, walnuts that are rich in omega-3’s.
Vegetable oils are good sources of essential fats; however, the desired ratio of omega-6 to omega-3 that should be present in them between 5:1 and 10:1.
The foods rich in essential fats are: